LOW CARB KETO SOFT PRETZEL BITES

A low carb, keto, gluten free version of soft pretzel bites using fathead dough. This easy, yeast free dough produces a great snack or appetizer that is perfect for game day!

With Super Bowl happening this weekend, I’ve been busy planning my menu. I’ve already bought a ton of chips and will also be making my keto cheese crackers and 2 ingredient soft pretzels. This then made me want to create a low carb keto version.

To make the soft pretzel bites, I started with fathead dough and my low carb keto bagels recipe.

WHAT IS FATHEAD DOUGH?

Fathead dough is a low carb/keto dough that is made out of cream cheese, mozzarella cheese, eggs and a flour substitute like almond flour. It started out as a pizza crust recipe published by Tom Naughton while he was creating the movie Fat Head. The recipe became an internet viral sensation and has since been adapted and modified for recipes beyond pizza crust. So far I’ve used it to make breadsticks, bread rolls, bagels, and crackers.

TEXTURE OF THE PRETZEL BITES

These don’t taste exactly the same as traditional soft pretzel bites. Instead of a chewy texture, they are more soft and fluffy. However, the crispy salty crust does remind me of soft pretzels. They taste especially good dipped in cheese sauce.

Recipe now updated with video. You can view all my recipe videos on my youtube channel.

Looking for more keto-friendly recipes? I have a whole recipe category dedicated to keto recipes.

Low Carb Keto Soft Pretzel Bites

PREP TIME: 15 MINUTES

COOK TIME: 15 MINUTES

TOTAL TIME: 30 MINUTES

COURSE: SNACK

CUISINE: AMERICAN

SERVINGS: 8 (FULL RECIPE YIELDS APPROX 74 BITES)

A low carb and keto friendly of soft pretzel bites. This easy snack doesn't need any yeast. It tastes delicious paired with cheese sauce! 

PRINT RECIPE

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Ingredients:

•  3 cups part skim low moisture shredded mozzarella cheese
•  2 oz cream cheese
•  3 large eggs one egg is reserved for egg wash
•  2 cups superfine almond flour
•  1 tbsp baking powder
•  1 tbsp coarse salt

Directions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper or silicone baking mat.
2. In a small bowl, whisk together almond flour and baking powder. Set aside.
3. Add mozzarella and cream cheese to a large microwave-safe bowl. Cover the cream cheese with mozzarella so that it is not exposed in the microwave. Melt cheeses in the microwave at full power in 30 second intervals. Stir after each 30 seconds and continue cooking until cheeses are completely melted and form a uniform cheese dough. (See photo in post for reference). This should take around 2-2 ½ minutes total. Do not try to microwave the full time at once because some of the cheese will overcook. You can also melt the cheese over the stove in a double boiler.
4. Add cheese, 2 eggs (remember one of the eggs listed is for the egg wash finish at the end only), and almond flour mixture into a food processor with dough blade attachment. Pulse on high speed until the dough is uniform. The dough will be quite sticky, which is normal.
5. Wrap your pastry board with plastic wrap until the plastic wrap is taut. You should have the plastic wrap running across the bottom of the board so that the weight of the board will help keep the plastic wrap in place. The plastic wrap should keep your dough from sticking to the board. Lightly coat your hands with oil and divide dough into 8 equal parts. Roll each dough into ropes about 1 inch thick. 
6. Using a sharp knife, slice dough into 3/4 inch wide pieces. You should have enough dough for approximately 74 bites. Place onto prepared baking sheet.
7. Add the final egg to a bowl and whisk. Brush surface of pretzel bites with egg wash. Sprinkle tops of pretzels with coarse salt.
8. Bake pretzels for about 12 minutes in the middle rack of your oven, or until pretzels are a light golden brown. Set your oven to a low broil and cook for about 2 minutes. This will crisp up the exterior of the pretzel slightly, so that it resembles a soft pretzel crust. Watch your oven carefully during these 2 minutes as you don't want to burn or overcook your pretzels. If you don't care about crisping the exterior, you can skip the broiling and just bake for a few more minutes at 400F until the pretzels are dark golden brown.

Recipe Video

Notes:

• I recommend using superfine almond flour and not regular almond flour. I used Bob's Red Mill brand which I bought on Amazon here.*
• Traditional soft pretzels are briefly boiled in baking soda water before baking to achieve a chewier crust. I did try that with this recipe but it did not have the same effect. The pretzels stayed the same so I do not do that additional step for these pretzels.
• I do not have a recipe for the cheese sauce. When I make these, I usually use melted Velveeta or buy premade cheese sauce.
• *Some of the links contained in this post are affiliate links. Much like referral codes, this means I earn a small commission if you purchase a product I referred (at no extra charge to you).

Nutrition Facts

Low Carb Keto Soft Pretzel Bites

Amount Per Serving (0.125 of recipe or approx 9 bites, coarse salt topping not included)

Calories 315Calories from Fat 216

% Daily Value*

Fat 24g37%

Saturated Fat 7g44%

Cholesterol 96mg32%

Sodium 309mg13%

Potassium 219mg6%

Carbohydrates 8g3%

Fiber 3g13%

Sugar 1g1%

Protein 18g36%

Vitamin A 390IU8%

Calcium 471mg47%

Iron 1.6mg9%

Net Carbs 5g10%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

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